How to Do a Reverse Abdominal Decline Crunch
The reverse abdominal decline crunch is a challenging exercise that targets the lower abdominal muscles. To do this exercise, you need a decline bench, which is found at most gyms (there are also benches you can get for home use). This exercise is great for people who have been doing abdominal exercises for a while and are looking for a more difficult workout.
Instructions
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If you are new to working with a decline bench, set the bench at the bottom rung for less of an incline, until you get the feel of the exercise. Lie on the bench with your head at the top, near where the knee pads are. Hold onto the knee pads or handles near your head.
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Tighten your abdominal muscles and press your low back into the bench. With control, bring both knees into your chest.
Then continue to roll and lift your buttocks off the bench as much as possible. You are rolling your knees and hips toward your chest. See the link in Resources to clarify. -
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On the inhale, very slowly lower yourself back onto the bench. Place yourself down vertebra by vertebra. To finish slowly, extend the legs, but only as far as you can without arching the low back.
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If your back is sensitive, modify the movement. As you lower yourself, stop when your back and buttocks are on the bench, but keep your knees hugged into the chest.
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Repeat for eight to 12 repetitions.
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Tips & Warnings
Make sure you do not use your arms to lift yourself. Since you need to hold on, there is a tendency to pull--so simply try to relax your arms and let your abdominal muscles do the work.
This is an advanced exercise that requires a lot of control. Move slowly and do not let the low back arch, especially as you lower the buttocks and legs. Never simply swing the legs through the movement.
